Steam Cooking: The Ultimate Guide To Delicious, Healthy Meals

Steaming is a gentle, moist-heat cooking method that uses hot steam to cook food without submerging it in boiling water. This technique is suitable for delicate foods such as seafood, vegetables, and dumplings, as well as tougher foods like artichokes and potatoes. It is a healthy cooking option that helps retain nutrients, colour, and texture while requiring little to no added fat or oil. Steaming can be done using various setups, from simple pots with lids to bamboo and stainless steel steamers, making it a versatile technique in any kitchen.

How to steam food without a steamer

Steaming is a versatile and healthy cooking method that can be applied to almost any cuisine. It is an indirect cooking method that uses hot steam to cook food without submerging it in water, helping to retain its nutrition, colour, and texture. Here are some ways to steam food without a steamer:

Use a pot (or wok) with a lid and a heat-proof dish

You will need a pot or wok with a lid, a heat-proof dish that fits inside, and something to prop up the dish above the water, such as a metal steam rack or a clean metal can. Place about 2 inches of water in the pot (more for longer steaming times), and put the steaming rack or empty can in the centre. Then, place the heatproof dish of food on the rack, cover the pot, and steam.

Use a strainer or colander

Place your food in a large kitchen strainer or colander and put it on top of a pot of boiling water. Make sure the strainer or colander has heat-proof handles for safety.

Build a pie tin steamer

Take two reusable aluminium pie tins. Poke 12-16 holes in the base of each pie tin. Use a rolling pin to flatten one of the pie tins. Place the unflattened tin upside-down in a pot with a little water. Rest the flattened tin on top of the first, and place your food on it.

Use a plate and some foil

Find a plate that is oven-safe and slightly smaller than your pot. Make three large, solid balls out of aluminium foil and place them in the bottom of the pot. Add water, and place the plate (with ingredients) on top of the aluminium foil balls.

Use a splatter screen and bowl

Place a splatter screen on top of your pot, add your food, and cover with a large bowl. This method is great for sticky rice. You can also use tinfoil instead of a splatter screen, but make sure it fits tightly around the pot.

Use a microwave

Place the food in a microwave-safe dish, sprinkle it with water or another liquid, and cover with plastic wrap with a few holes poked in it. Microwave for a few minutes until the food is steamed to your desired tenderness.

The benefits of steaming food

Steaming food is a versatile and healthy way to cook. It is an old and common technique used all over the world, especially in East Asian cuisines. Here are some of the benefits of steaming food:

Retains Nutrients and Enhances Flavour

Steaming helps food retain its nutrition, colour, and texture. Since there is no direct contact with water, the nutritional substances in food are not lost. This means that vitamins and minerals such as vitamin B, thiamine, niacin, vitamin C, potassium, calcium, phosphorus, and zinc are retained. The steam's moisture also brings out the flavour and colour of the food.

No Added Fats or Sodium

Steaming does not require the use of oil, butter, or salt, resulting in lower fat content and fewer calories. This makes steaming an ideal cooking technique when watching your calorie and fat intake.

Gentler on Delicate Foods

Steaming is a gentle cooking method that does not involve agitation, making it ideal for delicate foods like seafood and vegetables that can turn soggy when boiled or simmered.

Quick and Inexpensive

Steaming is a quick and inexpensive way to prepare dishes. It allows you to cook several different foods at the same time, saving time and reducing the number of pots and pans to wash.

Easy to Reheat Food

Steaming is also a great way to reheat food. It helps prevent food from drying out, and there is no need to worry about flavours transferring between dishes.

The different types of food that can be steamed

Steaming is a versatile cooking technique that can be used to prepare a wide variety of dishes. Here are some of the different types of food that can be steamed:

Vegetables

Steaming is a common way to cook vegetables, and it is often considered healthier than boiling or frying. Vegetables that can be steamed include asparagus, broccoli, cauliflower, carrots, eggplant, zucchini, green beans, and squash. Steaming helps retain the nutrients in vegetables and can also result in a more crisp-tender texture.

Meat and Seafood

Meat and seafood can also be prepared through steaming. This includes chicken, crab, shrimp, fish, pork, beef, and shellfish. Steaming is a gentle cooking method that is well-suited for delicate seafood items. Additionally, steaming can be used to prepare meat dishes such as Chinese steamed pork spare ribs, steamed ground pork or beef, and steamed chicken.

Breads and Buns

Breads and buns are commonly steamed in various cuisines. Examples include steamed lotus leaf buns, steamed ribs with sticky rice, steamed Chinese cornbread, steamed bread rolls, and steamed egg custard buns. Steaming gives these items a soft and fluffy texture.

Dumplings

Dumplings are often steamed, especially in Asian cuisines. This includes Chinese dumplings such as har gow (shrimp dumplings) and siu mai (meat dumplings). Other types of dumplings that can be steamed are momos, wontons, and shumai (pork dumplings). Steaming cooks the dumpling filling while creating a soft and delicate wrapper.

Cakes and Desserts

Steaming is also used to prepare various cakes and desserts. For example, the British treacle sponge pudding is a steamed dessert. In Asian cuisines, steamed cakes and desserts are common, such as the Indonesian kue lapis (layered rice flour cake) and Chinese steamed sponge cakes. Steamed custard desserts, such as the Japanese chawanmushi, are also popular.

How to steam food in the microwave

Steaming food in the microwave is a convenient and healthy way to cook. It is also a simple process. Here is a step-by-step guide on how to steam food in the microwave.

Firstly, choose your food. Steaming works well for vegetables, fish, and rice. For vegetables, good options include broccoli, spinach, kale, cauliflower, asparagus, and carrots. Whitefish fillets such as cod, haddock, and halibut are suitable for steaming. You can also steam rice in the microwave, but avoid using instant rice.

Next, prepare your food. Rinse vegetables thoroughly with water and trim off any hard ends and fibrous bits. Cut larger vegetables into bite-sized pieces. For fish, defrost frozen fillets before steaming. Cut fillets into chunks or leave them whole. Rinse rice grains with warm water to remove starch and help them cook evenly.

Now, it's time to set up the microwave. Place your food in a microwave-safe dish or bowl. Add a small amount of water—around 2-3 tablespoons for vegetables or 1-2 cups of water for rice. Cover the container with a lid, plate, or microwave-safe plastic wrap. This will trap the heat and create steam.

Microwave your food on high heat for the appropriate amount of time. Steaming times will vary depending on the type of food and the power of your microwave. For example, sliced carrots may take 6-8 minutes, while broccoli florets will take 3-5 minutes. Fish fillets should be cooked for around 3 minutes, and rice for 10 minutes on high.

Finally, remove the container from the microwave and place it on a heat-safe surface. Be careful when removing the lid, as hot steam will escape. Use a fork to check if your food is tender and ready to eat. If not, return it to the microwave and cook in 30-second intervals until done.

And that's it! You now know how to steam food in the microwave. Enjoy your delicious and healthy meal!

How to steam food in the oven

Steaming food in the oven is a great way to cook without using multiple pans. Here is a step-by-step guide on how to steam food in the oven:

Firstly, you will need to prepare your food. Chop your vegetables into uniform sizes so that they cook evenly. If you are cooking bread, you will need to prepare your dough and have it ready to bake.

Next, you will need to gather your equipment. For vegetables, you will need a large piece of aluminium foil to wrap them in, plus some extra flavourings like salt, pepper, garlic, fresh herbs, olive oil or lemon juice, if desired. For bread, you will need a heavy-duty roasting tray, a pizza stone, a plant sprayer with water, and 1-2 cups of hot water.

Now, you are ready to start steaming. For vegetables, place them on the foil, add any extra flavourings, and wrap them up, leaving some room for the steam to cook them. Place the wrapped vegetables on a baking sheet in the oven. For bread, place your pizza stone in the top half of the oven and the roasting tray in the bottom half. Preheat the oven to 550ºF for 60 minutes.

Finally, it's time to cook. For vegetables, cook at 400 degrees for 10-15 minutes. Check the vegetables and continue to cook in 5-minute increments until they are done to your liking. For bread, when the oven is preheated, slide your dough onto the preheated pizza stone and pull the roasting tray out slightly. Pour the hot water into the tray and push it back under the pizza stone. Spray the walls of the oven with water from the sprayer. Repeat this process two more times at 30-second intervals. Then, simply bake your bread according to your recipe.

And there you have it! A simple and effective way to steam food in your oven.

Frequently asked questions